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  6. Swiss cheese vs. Marshmallow

Swiss cheese vs. Marshmallow — In-Depth Nutrition Comparison

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What are the main differences between Swiss cheese and marshmallow?

  • Marshmallow has less vitamin B12, calcium, phosphorus, selenium, zinc, vitamin B2, vitamin A, and magnesium than Swiss cheese.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% higher.
  • Swiss cheese has a lower glycemic index than marshmallow.

We used Cheese, swiss and Candies, marshmallows types in this comparison.

Infographic

Swiss cheese vs Marshmallow infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +1550%
Contains more CalciumCalcium +29566.7%
Contains more PotassiumPotassium +1340%
Contains more ZincZinc +10825%
Contains more PhosphorusPhosphorus +7075%
Contains more ManganeseManganese +225%
Contains more SeleniumSelenium +1664.7%
Contains more IronIron +76.9%
Contains more CopperCopper +106.4%
Contains less SodiumSodium -57.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1000%
Contains more Vitamin B2Vitamin B2 +30100%
Contains more Vitamin B5Vitamin B5 +6960%
Contains more Vitamin B6Vitamin B6 +2266.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +900%
Contains more CholineCholine +15400%
Contains more Vitamin B3Vitamin B3 +21.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +1397.8%
Contains more FatsFats +15395%
Contains more WaterWater +129.5%
Contains more OtherOther +893.3%
Contains more CarbsCarbs +5545.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +9957.5%
Contains more Poly. FatPolyunsaturated fat +2753.2%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swiss cheese Marshmallow
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Swiss cheese Marshmallow DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 3mg 89%
Saturated fat 18.227g 0.056g 83%
Phosphorus 574mg 8mg 81%
Selenium 30µg 1.7µg 51%
Protein 26.96g 1.8g 50%
Fats 30.99g 0.2g 47%
Zinc 4.37mg 0.04mg 39%
Vitamin A 288µg 0µg 32%
Cholesterol 93mg 0mg 31%
Carbs 1.44g 81.3g 27%
Vitamin B2 0.302mg 0.001mg 23%
Monounsaturated fat 8.046g 0.08g 20%
Polyunsaturated fat 1.341g 0.047g 9%
Magnesium 33mg 2mg 7%
Vitamin B5 0.353mg 0.005mg 7%
Copper 0.047mg 0.097mg 6%
Sodium 187mg 80mg 5%
Vitamin B6 0.071mg 0.003mg 5%
Calories 393kcal 318kcal 4%
Vitamin E 0.6mg 0mg 4%
Choline 15.5mg 0.1mg 3%
Folate 10µg 1µg 2%
Potassium 72mg 5mg 2%
Vitamin B1 0.011mg 0.001mg 1%
Manganese 0.026mg 0.008mg 1%
Vitamin K 1.4µg 0µg 1%
Iron 0.13mg 0.23mg 1%
Net carbs 1.44g 81.2g N/A
Sugar 0g 57.56g N/A
Fiber 0g 0.1g 0%
Vitamin B3 0.064mg 0.078mg 0%
Trans fat 0.987g N/A
Tryptophan 0.401mg 0mg 0%
Threonine 1.038mg 0.035mg 0%
Isoleucine 1.537mg 0.028mg 0%
Leucine 2.959mg 0.066mg 0%
Lysine 2.585mg 0.077mg 0%
Methionine 0.784mg 0.015mg 0%
Phenylalanine 1.662mg 0.042mg 0%
Valine 2.139mg 0.05mg 0%
Histidine 1.065mg 0.017mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 0g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese Marshmallow
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
48%
Swiss cheese
0%
Marshmallow
Minerals Daily Need Coverage Score
87%
Swiss cheese
7%
Marshmallow

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 57.56g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Swiss cheese
Swiss cheese is relatively richer in minerals
Which food is richer in vitamins?
Swiss cheese
Swiss cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Marshmallow
Marshmallow is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Marshmallow
Marshmallow contains less Sodium (difference - 107mg)
Which food is lower in Saturated fat?
Marshmallow
Marshmallow is lower in Saturated fat (difference - 18.171g)
Which food is cheaper?
Marshmallow
Marshmallow is cheaper (difference - $1.1)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/nutrients
  2. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.